Panjira yopita ku thupi lochepa, kapena Kutaya kulemera kwa 5 kg mu masiku atatu, sabata, mwezi

5 kg, zikuwoneka, sizowonongeka kwambiri, koma ngakhale kuchepa kwake kumapangitsa munthu kusokonezeka: chovala chokonda kwambiri sichimangidwe, chimbudzi chimachokera pamwamba, ndipo pamutu pake muli chiuno chotsalira. Podziwa zofooka izi, amayi amayamba kudabwa momwe angatetezere kulemera kwa makilogalamu 5 kunyumba ndipo amachita popanda kuvulaza. Vuto limathetsedwa mwa njira ziwiri: zakudya kapena masewero olimbitsa thupi omwe akuyenera kuti aphedwe tsiku ndi tsiku. Zotsatira zofulumira zimaphatikizidwa ndi mgwirizanitso wogwirizana ndi zakudya zomveka bwino komanso kuchita mwakhama.

Nthaŵi Yofunika Kwambiri: Njira 3 Zolimbitsa Thupi Zolimba

• Kusala mwakhama

  Zakudya izi zimakupatsani inu makilogalamu 5 mu masiku atatu. Malamulo ovomerezeka ndi osavuta: simungadye kapena kumwa kanthu nthawi yonse. Musaope kufa ndi ludzu, zoopsa zonsezi sizikukuopsezani. Akatswiri asonyeza kuti m'masiku oyambirira a kusala kudya thupi limagwiritsa ntchito luso lake: limagawaniza mafuta mkati ndi madzi komanso zakudya zofunikira. Komabe, njira iyi yochotsera mapaundi osayenera si abwino kwa aliyense. Ogwiritsa ntchito ena pa ntchito yoyamba ya mutuwo amatha kupweteka mutu, kufooka kwathunthu ndi kusintha kwa maganizo. Anthu omwe ali ndi vuto ndi tsamba la m'mimba ndi omwe amadwala matenda aakulu asanafe njala ayenera nthawi zonse kukaonana ndi dokotala.

• Kefir zakudya

  Njira yothandiza kwambiri yosangowonjezera kulemera kwa masiku asanu ndi 5 kg, komanso kuyeretsa thupi la poizoni ndi poizoni. Menyuyi imakhala ndi 1.5 l yokha yogulitsika. Mtengo wa mankhwalawa wapangidwa magawo ofanana ndipo amagwiritsidwa ntchito patsiku la 5-6 kulandira. Kuonjezerapo, m'pofunika kumwa pafupifupi 1.5 malita a madzi osaphatikizidwa ndi mchere. Ndi njirayi, kudya kwa kalori tsiku ndi tsiku sikudzadutsa 600 kcal. Ngati kumverera kwa njala sikungatheke, kumaloledwa kuzimitsa ndi pang'ono (zosapitirira 2 zidutswa patsiku) za maapulo obiriwira.

• Vitamini Zakudya Zamasiku 3

  Kuti mwamsanga mutayike makilogalamu 5, muyenera kusiya zakudya zomwe mumakonda ndikudalira madzi osakanizidwa apuloti (mapiritsi 50/50). Kwa maola 12 amaloledwa kumamwa magalasi 6 okha a zipatso ndi masamba. Kuwonjezera apo, onetsetsani kuti mumamwa madzi oyera - pafupifupi lita imodzi ndi theka pa tsiku. Kuletsa ntchito mopitirira malire sikuletsedwa, koma kusisita ndi kusambira, m'malo mwake, akulimbikitsidwa. Pulogalamuyi imayeretsa thupi mwaluso, komabe, ikhoza kuyambitsa zotayirira, choncho sizingalangizedwe kuti madokotala azitaya kulemera motero m'matenda aakulu amkati.

Mayi amapezeka kuti aziwanika mafuta.

Menyu yowonjezera, kapena Momwe mungalere kulemera kwa sabata pa 5 kg

Kutaya 5 kg kudana ndi masiku asanu ndi awiri ndizotheka, pokhala ndi zakudya za beet. Zimagwiritsidwa ntchito pogwiritsa ntchito mtundu uliwonse - tchizi, yophika kapena yowonjezera - mitundu yambiri komanso yodziwika bwino. Gawo lachiwiri lofunika kwambiri la zakudya ndi madzi osakanizidwa, omwe amapangidwa kuchokera ku 1 beet, 2 kaloti ndi 1 lalikulu lalanje. Imwani muyeso yonse iyenera kuledzera 20-30 Mphindi asanadye chakudya chamadzulo ndi chakudya chamadzulo.

Pa nthawi yonse ya zakudya, muyenera kusuta maswiti, mowa, kusuta fodya, fizzy, yokazinga, mphesa ndi nthochi kuchokera ku zakudya, komanso kuchepetsa kudya mafuta. Njala yowopsya, yomwe nthawi zina imayambira masiku oyambirira, imaloledwa kuzimitsidwa ndi gawo laling'ono (osati magalamu 150) a buckwheat, chidutswa cha nsomba kapena nyama, chigawo cha mkate kuchokera ku chinangwa.

Kuwonjezera pa mandimu ya vitamini, mumatha kumwa tiyi wobiriwira wosasakaniza komanso 2 malita a madzi oyera. Ndi ndondomekoyi ya chakudya chamlungu, mudzatayika makilogalamu 5, ndipo polemera kwambiri, chiwerengerochi chikhoza kufika 6-10 makilogalamu.

Wakula kwambiri chifukwa cha 5 makilogalamu kwa sabata: chithunzi chisanafike

Momwe mungaphunzitsire zakudya zapakati pa 3-7 tsiku ndi tsiku

Pogwiritsira ntchito njira zowonongeka mofulumira, sizowonjezeka kuti muwonjezere thupi ndi katundu wambiri. Maphunziro abwino kwambiri amatha kukhala mphindi 30. Mukhoza kuchita nthawi iliyonse yabwino mpaka 6 koloko madzulo. Chinthu chachikulu ndi kuchita masewera olimbitsa thupi maola 1.5 asanadye chakudya kapena osachepera ola limodzi mutatha kudya.

Kulipira kulemera

Kufotokozera machitidwe

1. Kuthamanga pomwepo kapena kuyenda, kukweza mawondo anu mmwamba. Maphunziro anayi oyambirira amalowetsedwa, 4 lotsatira - kutulutsa mpweya. Chitani mphindi zitatu kapena zisanu pang'onopang'ono.
2. Lembani kumbuyo kwanu ndi kugwada mawondo anu. Nthawi zina - yimbikitsani ndi kugwetsa pakhosi pansi, awiri - tonthola ndi kumira. Yambani ndi maulendo 10 ndipo pang'onopang'ono mutenge 20.
3. Kugona pa nsana wanu, kwezani miyendo yanu yowongoka ndikupanga ngodya ya 90 °. Kuti ufe kwa masekondi asanu ndi asanu ndi asanu ndi asanu ndi asanu ndi awiri, ndiye kuti mutsitsike pansi miyendo yanu pansi. Bweretsani nthawi 15-20.
4. Imani bwino, tambani mapewa anu, ndipo ikani mikono yanu m'chiuno mwanu. Kuchokera pambaliyi, pangani 20 kusokoneza phazi lamanja ndi lamanzere. Sungani mimba yanu molimba ndi kumbuyo kwanu molunjika.
5. Mapazi pambali ya mapewa, imani mofanana. Ndi khama logwirizanitsa palmu patsogolo pa chifuwa (sungani zitsulozo mofanana ndi pansi pansi) ndipo yesetsani masekondi 2-3, mumamva kupweteka kwa minofu yaikulu ya chifuwa ndi manja. Kenaka muzimasuka. Chitani zochitikazo nthawi 15-20.
6. Musati muzule mapazi kuchokera pansi, tambani manja anu momveka pa chifuwa cha chifuwa ndikukhala pansi mozama. Kupuma sikungachedwe ndipo sikufulumira. Pitani pansi - exhale, bwererani ku malo oyamba - muzitha.

Kuti muphunzitse kuti mubweretse zotsatira zoyenera, musakhale achangu mwanjira iliyonse. Mapeto a maphunziro sayenera kumva kutopa, ndi kuwonjezeka kwa mphamvu ndi mphamvu. Ambiri ogwiritsa ntchito amanena kuti kuchita masewerawa tsiku ndi tsiku, mukhoza kuchepetsa thupi ngakhale osadya ndipo nthawi zonse mumakhala bwino.

Kodi mungachotse bwanji mafuta kuchokera m'mimba ndikupaka makina osindikizira, werengani pano?

Momwe mungapangire bulu wokongola ndi wowerenga, werengani apa .

Njira zamakono zotsutsana ndi kulemera kwakukulu

Mothandizidwa ndi mankhwala opangira mankhwala, mwatsoka, sikutheka kuti muchepe msanga ndi makilogalamu 5. Kwa sabata, mankhwala amtunduwu amakulolani kutaya 1, okwana 1.5 kilograms, popeza ndalamazi sizinachokera ku mafuta oyaka moto, koma poyeretseratu thupi lonse, poizoni ndi poizoni.

Ngati funso la nthawi silili loyenera, ndikugwiritsa ntchito mankhwala osokoneza bongo, mutha kuchotsa 3-5 makilogalamu olemera mu masiku makumi atatu ndi makumi asanu ndi awiri (30-30 days) popanda ntchito iliyonse. Simukusowa zakudya zolimbitsa thupi, kapena kuchita masewera olimbitsa thupi. Kuonjezerapo, inu mumatsimikiza kusintha metabolism, amatsuka matumbo ndi normalizes mkodzo thirakiti.

Malipiro otchuka, omwe amapereka mwayi kwa mwezi umodzi kuti achepetse kulemera kwa 5-7 makilogalamu

• Kusakaniza kwa yarrow ndi St. John's wort zonunkhira. Kwa 10 gr. udzu wouma wouma, kutsanulira makapu awiri a madzi otentha, kuumirira kwa theka la ola ndiyeno kupsyinjika. Ndalama ya tsiku ndi tsiku kuti imwe kwa 4-5 zokalandira.
• Kuphatikizapo chamomile, peppermint, nettle, zipatso za anise, masamba a sitiroberi zakutchire, mizu ya valerian, tansy, barkthorn makungwa ndi tchire. Zitsamba zonse mu mawonekedwe owuma zimalumikizidwa mu ofanana mofanana. Kenaka supuni ya chisakanizo kuti imame 300 ml madzi otentha komanso kwa mphindi khumi kuti muzitentha m'madzi osamba. Ndiye mulole kuyima ola limodzi ndi mavuto kupyolera mu chopondera. Gawani kulowetsedwa mu magawo awiri ndi kumwa pambuyo chakudya chamadzulo komanso mutatha kudya. Tsiku lotsatira, musasiye msuzi, koma konzekerani.
• Teya yopangidwa ndi timbewu ta timbewu tating'onoting'ono, mahatchi, mabala a chimanga, thyme ndi wort St. John's. Zosakaniza zowuma zimatenga magalamu asanu ndi kutsanulira 300 ml ya madzi otentha. Bweretsani ku chithupsa ndikuyika pambali kwa ola limodzi. Pambuyo pa nthawi, kupsyinjika ndikumwa kwa njira zitatu.

Mmene mungatetezere kulemera kwa makilogalamu 5 mu masiku 30

Amene amapempha kudya, kulemera kwa makilogalamu 5 pa mwezi, osowa zakudya akulangizidwa kuti asinthe zosavuta kuzinthu zawo zamakono. Nkofunika kuti chakudya cha caloric chokwanira cha zakudya zamtundu uliwonse sichidutsa 1600 kcal, ndipo chakudya chomaliza chiyenera kuchitika pasanathe maola awiri asanagone. Zakudya za m'madzi ziyenera kuwerengera 50-65% ya chiwerengero cha mafuta, ndi mafuta 20-30%. Ponena za mowa, maswiti, chakudya chokwanira ndi soda ayenera kuiwala. Njira imeneyi, monga umboni wa anthu omwe amalepetsa kulemera kwake, amatha kutaya 1 mpaka 1.5 makilogalamu sabata iliyonse.

Ndataya makilogalamu asanu m'mwezi umodzi: zisanadze ndi zitatha

Kutaya thupi popanda zakudya: cardio kunyumba

Kodi mungapewe bwanji kulemera kwa makilogalamu 5 popanda kugwiritsa ntchito zakudya? Ndi zophweka kwambiri. Ndikwanira 3-4 ma sabata kuti azichita maphunziro a cardio, ndipo mafuta osadziwika amatha kutuluka mumthupi mwathu.

Zovuta zosavuta komanso zofikira kwambiri zolimbitsa thupi ndikumangirira chingwe. Pakugwiritsiridwa ntchito, pafupifupi magulu onse omwe ali ndi minofu amagwira ntchito komanso tinthu yovuta komanso machiritso ali pa thupi.

Kujambula kwa Cardio ndi chingwe

Kwa kuchuluka kwa momwe mungatetezere kulemera kwa makilogalamu 5 motere, funsoli ndilokhakha. Maofesi a amayi amanena kuti zotsatira zake zimakwaniritsidwa m'masiku 15 ndikupanga njira ziwiri (m'mawa ndi madzulo) kwa ma jumpsu 600. Komabe, madokotala amanena kuti izi ndizovuta kwambiri, zomwe zingakhale zoyenera kwa atsikana ophunzitsidwa bwino komanso abwinobwino. Kwa omwe sali ozoloŵera kuchita masewera olimbitsa thupi, choyamba ndi koyenera kuonana ndi dokotala yemwe akupezekapo, ndipo pambuyo pake, ngati palibe kutsutsana, ayambe maphunziro. Nthawi yoyamba muyenera kudumpha osapitirira 10-15 mphindi patsiku ndipo pang'onopang'ono kwa miyezi iŵiri kuti muwonjezere nthawi yophunzitsira kwa mphindi 45.

Pofuna kupititsa patsogolo ntchito ya cardio, chingwechi chikulimbikitsidwa kuti chikhale ndi zotsatirazi:

1. Gwera mchimake, mchiuno umayimilira pansi. Ndiye tambani mmwamba mwamphamvu, kukweza manja anu. Bwerezani nthawi 10.
2. Kuchokera kuimiliro, yang'anizani mitu yanu. Kuthamanga maulendo 25 pa phazi.
3. Kwezani mwendo wopindira patsogolo panu mpaka pamtunda wa m'chiuno ndikufikira zala zala ndi manja anu. Bwererani ku malo oyambira ndikusintha mwendo. Pangani nthawi 20 zokha.
4. Mukamatumphira, kwezani manja ndi miyendo kumbali. Pali njira ziwiri zomwe zimapezeka nthawi imodzi.

Kuchita masewera olimbitsa thupi pamtima kunyumba

Malangizo othandiza a maphunziro a cardio

• Kuchita masewera olimbitsa thupi kumaloledwa nthawi iliyonse, komabe, ndi bwino kuchita izi m'mawa. Simudzangotentha mafuta, komanso kudzagula thupi ndi mphamvu tsiku lonse. Maphunziro ochepa kwambiri angayambitse chisangalalo chosafunika ndipo, motero, amachititsa mavuto ndi tulo.
• Musamagwiritse ntchito tsiku ndi tsiku. Pambuyo pa katundu wa cardio, zimatengera nthawi kuti mupeze bwinobwino. Kupuma kwabwino kwa mpumulo - tsiku limodzi.
• Mphamvu ya masewera olimbitsa thupi iyenera kukhala yosiyana. Izi zimathandiza kukwaniritsa zotsatira zake.
• Ngati mukudya zakudya zolimbitsa thupi, zomwe zimapangitsa kuchepetsa kudya kwa makilomita 500-600 patsiku, ndibwino kukana katundu wa mtima.

Komanso mudzakhala ndi chidwi ndi nkhani:

Mmene mungachepe ndi makilogalamu 20

Mmene mungachepetsere kulemera kwa makilogalamu 15

Mmene mungachepe ndi makilogalamu 10